8/12/17

CrossFit Collinsville – CrossFit

Warm-up

Warm-up (No Measure)

10 Quad Pulls

10 Leg Cradles

10 Rig Leg Swings each

10 Huggers

10 Arm Circles each

20 Sec on 10 Sec off

Jumping Jacks

Lunges

Crunches

Squats

Push-Ups

Lateral Lunges

Mobility

Warm-up (No Measure)

Figure 4 Stretch x 30 sec ea

Seated Forward Fold x 30 sec

WOD

Metcon (AMRAP – Rounds and Reps)

22 Min AMRAP

22 DB Push Press

22 DB Front Rack Lunge

400m MB Run

-Both partners run together

-One carries MB at a time

-Split DB Reps as you wish

Cool Down

Warm-up (No Measure)

Banded Legs

Banded Lats

Foam Roll

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